Healthy Recipes - Savory Orange-Roasted Tofu & Asparagus

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Savory Orange-Roasted Tofu & Asparagus

EW (Test Kitchen)

If you’ve never had roasted tofu before, here’s a great way to start. Toss tofu and asparagus in a tangy orange- and basil-scented sauce, made rich and savory with miso. Serve with brown rice or couscous and an orange-and-fennel salad.

Servings: 4 servings, scant 1 cup each
Total Time: 40 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Heart Healthy, High Calcium, Low Cholesterol, Low Sat Fat, Low Carb, Low Calorie

Ingredients:

Savory Orange-Roasted Tofu & Asparagus
1 14-ounce package extra-firm water-packed tofu , rinsed
2 tablespoons red miso (see Ingredient Note), divided
2 tablespoons balsamic vinegar , divided
4 teaspoons extra-virgin olive oil , divided
1 pound asparagus , trimmed and cut into 1-inch pieces
3 tablespoons chopped fresh basil
1 teaspoon freshly grated orange zest
1/4 cup orange juice
1/4 teaspoon salt

Steps:

1: Preheat oven to 450°F. Coat a large baking sheet with cooking spray.

2: Pat tofu dry and cut into 1/2-inch cubes. Whisk 1 tablespoon miso, 1 tablespoon vinegar and 2 teaspoons oil in a large bowl until smooth. Add the tofu; gently toss to coat. Spread the tofu in an even layer on the prepared baking sheet. Roast for 15 minutes. Gently toss asparagus with the tofu. Return to the oven and roast until the tofu is golden brown and the asparagus is tender, 8 to 10 minutes more.

3: Meanwhile, whisk the remaining 1 tablespoon miso, 1 tablespoon vinegar, 2 teaspoons oil, basil, orange zest and juice, and salt in the large bowl until smooth. Toss the roasted tofu and asparagus with the sauce and serve.

Nutrition: (Per serving)

Calories - 152
Carbohydrates - 10
Fat - 9
Saturated Fat - 2
Monounsaturated Fat - 5
Protein - 10
Cholesterol - 0
Dietary Fiber - 4
Potassium - 319
Sodium - 482
Nutrition Bonus - Calcium & Vitamin C (20 daily value), Iron & Vitamin A (15 dv).

Ingredient note: Red miso (akamiso) is a salty fermented paste made from barley or rice and soybeans. Find it in the refrigerated section near tofu. Use it for sauces, marinades or soup.

Related Links:

• Orange-Scented Green Beans with Toasted Almonds
• Healthy Antioxidant Rich Recipes and Cooking Tips

EatingWell

This news arrived on: 04/01/2008

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